surviving the holidays

Here are a few quick tips for successfully cheating the holiday weight gain.

Calories Count - Whether its a football game at friends, a holiday buffet or the big family party, you have to be calorie wise. Take a few of your favorite foods and learn the calorie pitfalls. One I see at the office is trail mix. Nuts, raisins and a little bit of chocolate doesn’t seem so bad, but 1/4 cup (less than a handful) can be 150 calories. While watching the football game, switch your normal potato chips to Kettle Brand Baked chips. My favorite is the Black pepper--Pepper is good for digestion too. You can get as many as 22 chips for that same calorie range (120 in Kettle’s baked chips). Another slippery slope is the cheesy, gooey, creamy dips that accompany so many appetizers. Skip the chip and use vegetables for dipping. If you really love your dips at least you are not adding 100 calorie crackers to the count. You may even substitute Old London melba toast rounds. They are flavored and have only 60 calories for 3 big tastes.
Push the Protein - When you start grazing, carbs alone with give you that sugar high and drop-- meaning you will be hungry for more. AND your spirited beverages act as carbohydrates on the body and will also give you that rush. Therefore, to stabilize blood sugar and keep your tummy full, opt for protein bites. Skip the little bun on the tenderloin sandwiches and chose cocktail shrimp when available. For under 200 calories you can eat 36 medium cocktail shrimp and even if you add the cocktail sauce at 15 calories a tablespoon, you’ll still be on track.
Don’t Deny Desert - At this holiday time of year, it’s even harder to skip the treats, so leave that to the other 10 months! But, beware and chose smart. Cut the pie into a 1/3 or half slice to skim calories or add International Delight’s new line of 40 calorie creamers to your coffee to indulge in a little treat. Remember fruit pies are lower in calories than cream, pumpkin and even pecan. My favorite is adding those flavored creamers over berries. I get all the sweet and creamy flavor together.
Chew Gum - For every party, keep a pack of gum in your purse. Chewing gum helps freshen your breath, so you will be ready for kissing under the mistletoe. And research shows that chewing gum can help reduce the craving for snacking. My favorite is Wrigleys Five blue gum- I don’t leave home without it.
Sleep over Exercise - Now don’t use this everyday, but surely you will want to get the minimum amount of sleep during the holidays - 6 hours. If it’s one or the other I recommend choosing sleep. Sleep helps regulate the hormones leptin and gherlin that aid in maintaining your weight and regulating appetite. Even a little exercise can go a long way, so if you can sneak in 20-30 minutes that can offset a few hundred calories.

Enjoy the holidays and remember to stand over sitting, better to give than receive and smile rather than frown- keep the wrinkles away!

SHAPE UP THOSE ARMS

Shape up those arms

On the streets of NYC, I was asking women: "What one spot on your body needs the most work?" Many body parts including "my hips", "my thighs", and "my belly", were lamented but the most common spot was "my arms", followed by," I hate the part that jiggles as I wave!"

So here's the answer! The jiggling part can be divided into a two main muscle groups: triceps and rear deltiods. For each of these areas try one of these exercises. None of these exercises require anything more than just your own body weight and really do work!

Triceps:
Common exercises for the triceps include dips, overhead pulls, and kickbacks. But here's one that you probably haven't seen, the Praying Mantis.
Start on hands and knees and walk your arms out about one arm's length to form modified plank position. Hips should be tucked under, belly pulled into the spine, and head in a neutral position. Bend the elbows to touch the floor and press back up to the starting position. Try for 8-12 repetitions or until you can't complete another rep.

Rear Delts:
Pulley cables and tubing wide rear fly are common for this area but try the Jumper which also targets the back side of the body too.
Start face down on the floor with arms extended in line with the shoulders, hands at 3 and 9 if you body is the center of a clock. Next open the legs and bend the knees keep them slightly apart and feet flexed position. Head will stay in line with the body as you begin to raIse the arms and legs. Keep the arms straight to the side and squeeze between the shoulder blades; legs are lifted but remain still. Hold the position (which looks like you are parachuting out of a plane) and pulse the arms toward the ceiling for 30-60 seconds. This one is timed because I want you to fatigue the muscles and the movement is so small. While lifted, the head should remain in line with the body.

Remember, that resistance training is important for increasing muscle mass and changing your body composition that can result in an increased metabolism!

How do you feel in Your Skinny Jeans?

Andrea Metcalf, Creator & Host of FITtodayTV.comThere are so many contests out there to keep you motivated to stay fit!  So why aren't you playing the games, winning prizes and getting in shape?  This contest by Old London, asks "How do you feel in your skinny jeans?" Their tie into fitness and health is to hear how you are empowered by these changes and by replacing high calorie foods with lower ones can help get you there.  Their hopes for you to switch out bagels for melba toasts and I love food swapping! Switching from whole milk to skim makes sense to me as well as whole fat cream cheese to 1/3 light- that saves me almost 100 calories per serving.  I switched to Mission Carb Balance tortillas from bread and saved another 50 calories per serving while bumping up my fiber by almost double!  Remember, fiber is the stuff that pushes through your digestive system and keeps you healthy and regular ridding your body of waste and toxins.

Now for the biggest switch of all-- switch out CARDIO for STRENGTH TRAINING.  Yep, that's right I have found that 30 minutes of interval strength training keeps my heart rate up in the 140-160's bpm for the majority of my workout.  That's a bonus for my heart health and keeping my muscles strong with a bonus--higher metabolism!